Sleep problems are extremely common: many people regularly do not get enough sleep, have difficulty falling asleep, or wake up in the middle of the night. In addition to changing evening habits and sleep routines, some turn to dietary supplements. Among the most popular options are melatonin and magnesium.
But do they really help and what is better to choose? Sleep experts and dietitians explained the differences in the effects of these two substances, in which cases they may be beneficial, and when to consider other methods for improving sleep.
How Melatonin Can Affect Sleep
Melatonin is a hormone that is naturally produced by the body and is involved in regulating the sleep-wake cycle. Its production is linked to light and the time of day: typically, melatonin levels rise with the onset of darkness and decrease in the morning.
According to Dr. Kenneth Lee, medical director of the Sleep Disorders Center at UChicago Medicine, melatonin can primarily be useful for regulating sleep patterns.
This is especially relevant for shift work, changing time zones, and circadian rhythm disorders — for example, when a person's internal biological clock does not align with the required daily schedule.
When taken at the right time, melatonin can help shift the schedule: fall asleep earlier and, accordingly, wake up earlier.
However, it cannot be considered a universal remedy for insomnia. According to Dr. Lee, the results of studies on the use of melatonin specifically as a means to help fall asleep faster are mixed. An analysis of 24 randomized controlled trials showed that the effect may depend on a person's age and the type of insomnia.
Sleep medicine specialist Dr. John Saito also points out the importance of circadian rhythms. If the problem is indeed related to them, a doctor may recommend melatonin in the evening and bright light after waking to help correct the internal clock.
At the same time, artificial lighting in the evening and the use of bright screens can affect the natural production of melatonin.
As people age, their melatonin levels may also decrease. Therefore, melatonin may potentially be beneficial for some elderly individuals, but the timing of its intake is crucial.
What Are the Drawbacks of Melatonin
Melatonin can cause side effects. These include headaches, dizziness, and nausea. Less commonly, mild tremors, anxiety, and confusion may occur.
Additionally, melatonin can interact with certain medications, including those affecting blood clotting, anticonvulsants, antihypertensives, diabetes medications, contraceptives, immunosuppressants, and some central nervous system depressants. Therefore, it is advisable to consult a doctor before taking it. It is especially important to discuss the use of melatonin in children and adolescents with a specialist.
Experts also emphasize the quality of dietary supplements. In the U.S., melatonin supplements are not regulated by the FDA in the same way as medications, so the actual content of the substance in the product may differ from what is stated on the label.
Excessive intake of melatonin can lead to pronounced daytime drowsiness, headaches, dizziness, nausea, vivid dreams or nightmares, irritability, and anxiety.
How Magnesium Can Affect Sleep
Magnesium is an essential mineral involved in hundreds of processes in the body, including the functioning of the nervous and muscular systems.
Dietitian Stephanie Crabtree explains that magnesium is involved in processes related to muscle relaxation, nervous system functioning, and the regulation of neurotransmitters. It is also linked to processes that help maintain a normal sleep-wake cycle.
Unlike melatonin, magnesium does not directly affect the sleep cycle. It is believed to influence the regulation of gamma-aminobutyric acid (GABA) — a neurotransmitter that reduces nervous system activity and promotes relaxation.
However, there is an important clarification: there is currently insufficient compelling evidence that magnesium supplements significantly improve sleep for most people.
According to Dr. Lee, some of his patients do report a positive effect, while others notice little change.
Dr. Saito believes magnesium supplements are most justified in cases where a person actually has a deficiency of this mineral. In other situations, he advises being cautious: there is not enough research to use magnesium blindly to "treat" sleep problems.
What Are the Drawbacks of Magnesium
Magnesium supplements can also cause side effects — in particular, nausea, diarrhea, and abdominal pain. In excessive doses, more serious complications may occur. Side effects can vary depending on the form of magnesium.
Particular caution is required for people with certain conditions. According to Dr. Saito, magnesium supplements should not be taken independently in cases of severe kidney disease, heart block, or myasthenia gravis.
Magnesium can also interact with a number of medications, including some antibiotics, diuretics, osteoporosis medications, and proton pump inhibitors.
So What is Better for Sleep — Melatonin or Magnesium?
There is no clear winner here. Further research is needed to determine how effective melatonin and magnesium are for various sleep disorders and who may benefit the most from them.
Melatonin has a more defined role in problems related to circadian rhythm, time zone changes, or the need to change sleep onset times. Magnesium may be particularly relevant in cases of deficiency, but evidence of the effectiveness of magnesium supplements specifically against insomnia is still limited.
Therefore, choosing between them solely based on the principle of "which puts you to sleep better" is incorrect. The reasons for sleep disturbances can be very different, and they determine the approach to solving the problem.
What Else Really Helps Improve Sleep
Experts remind us that dietary supplements are far from the only and primary way to combat sleep problems.
Sleep hygiene is important: it is advisable to use the bed primarily for sleep, avoid intense workouts and eating right before bedtime, and dedicate the last 30–60 minutes of the evening to calm activities. If you have trouble falling asleep for a long time, the specialist recommends getting up for a short time and returning to bed when sleepiness returns.
In cases of chronic insomnia, one of the main treatment methods is cognitive-behavioral therapy for insomnia — CBT-I. It helps change habits and thoughts that interfere with normal sleep and establish a healthier routine. The American Academy of Sleep Medicine considers CBT-I to be first-line therapy for chronic insomnia.
If a person snores heavily, loved ones notice breathing pauses during sleep, or unusual leg movements occur, the cause of poor sleep may be a separate disorder — for example, sleep apnea or restless legs syndrome. In such situations, it makes sense to consult a sleep medicine specialist.
Thus, melatonin and magnesium work differently and are not interchangeable universal "sleep pills." Melatonin may be useful primarily for correcting circadian rhythm, while magnesium supplementation is most justified in cases of deficiency. If sleep problems persist for a long time, it is more important to determine their cause than to experiment with supplements on your own.
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